Protein-rich breakfast reduces blood pressure and boosts heart health

Research involving more than 10,000 adults in the United States found that eating a breakfast with 15–17 grams of protein was associated with slightly lower systolic and diastolic blood pressure, higher levels of HDL ("good") cholesterol and a reduced risk of heart disease. Protein‑rich morning meals such as eggs, Greek yogurt, nuts or whey‑based smoothies also help control appetite throughout the day, which can limit consumption of high‑fat snacks.

For people aged over 60, nutrition experts recommend evening meals that support cardiovascular and brain health. Fatty fish like salmon and mackerel provide omega‑3 fatty acids that lower heart‑disease risk. Cooked vegetables retain essential vitamins while being easier to digest, and fresh cheese supplies calcium that is better absorbed when consumed with natural fats, helping maintain bone strength and satiety.